specialty classes
yOUTH fitness classes
Get ready to move, learn, and have a blast with our Youth Strength & Conditioning Classes - Building a Fit Foundation at Jeff Rouse Swim & Sport Center! Perfect for ages 10–12 and 13–16, these classes are designed to keep kids active and energized while learning the basics of fitness and health. With a 7-to-1 student-to-trainer ratio, our certified trainers make every session personal and fun. From lifting and circuit training to HIIT, TRX, and bodyweight workouts, we’ll teach the fundamentals, exercise safety, and even sprinkle in some basic nutrition tips. It’s fitness with a twist of fun, all in a supportive and exciting environment!
Class Details:
Mondays // 10:30A - 11:30A OR 11:30A - 12:30P
8 Weeks
Age Groups:
Ages 10-12 (10:30A - 11:30A)
Ages 13-16 (11:30A - 12:30P)
Coed
American Red Cross Blood Drive
Jeff Rouse Swim & Sport Center Gym
Monday, June 16, 2025
10:00 a.m. to 3:00 p.m.
Please call 1-800-RED CROSS (1-800-733-2767) or visit www.RedCrossBlood.org and enter: jeffrouse to schedule an appointment.
Maximize your blood donation. Help more patients. If you are an eligible type O, B - or A - donor, consider making a Power Red donation. Red blood cells are the most commonly transfused blood component.
OUTDOOR BOOTCAMP - session 1
This isn’t your average fitness class—this is next-level training.
Led by a certified performance coach, our 4-Week Outdoor Bootcamp delivers real results through high-intensity, functional workouts in an energizing outdoor setting. Unlike typical group exercise classes, this program is professionally designed and coached to progressively build your strength, stamina, and athletic performance.
What to Expect:
✅ Progressive strength circuits using sleds, sandbags, battle ropes, and bodyweight
✅ Expert coaching and cueing from a certified personal trainer
✅ Structured, circuit-based workouts focused on total-body strength and endurance
✅ Scalable programming for all fitness levels
✅ Small group size for personal attention and real results
Schedule:
Mondays & Wednesdays: 6:00 PM
Saturdays: 8:00 AM
(3 sessions per week)
Pricing:
Members: $99
Non-Members: $135
Registration closes June 9.
Secure your spot now and commit to four weeks of transformation.
YOGA WORKSHOP
FREE MEMBER EVENT
Join us on Saturday, June 21 for Aging Strong: Building Resilience Through Strength, Instability, and Flexibility—a dynamic 90-minute workshop designed for adults 40+ and wellness-minded individuals.
Discover how to stay strong, balanced, and mobile as you age with an integrative approach to fitness. This interactive session will focus on combating muscle loss, joint stiffness, and balance challenges through practical strength, core stability, and flexibility training.
What’s included:
✔️ Live movement demos and guided stretching
✔️ Breathwork techniques for better control and recovery
✔️ A take-home weekly workout plan
✔️ Expert Q&A with certified personal trainers
✔️ A FREE personalized training consultation and handout
Choose between two available time slots: 12:00–1:30 PM.
Don’t miss this opportunity to invest in your long-term wellness and build a stronger, more resilient you!
NO registration required.
OUTDOOR BOOTCAMP - session 2
This isn’t your average fitness class—this is next-level training.
Led by a certified performance coach, our 4-Week Outdoor Bootcamp delivers real results through high-intensity, functional workouts in an energizing outdoor setting. Unlike typical group exercise classes, this program is professionally designed and coached to progressively build your strength, stamina, and athletic performance.
What to Expect:
✅ Progressive strength circuits using sleds, sandbags, battle ropes, and bodyweight
✅ Expert coaching and cueing from a certified personal trainer
✅ Structured, circuit-based workouts focused on total-body strength and endurance
✅ Scalable programming for all fitness levels
✅ Small group size for personal attention and real results
Schedule:
Mondays & Wednesdays: 6:00 PM
Saturdays: 8:00 AM
(3 sessions per week)
Pricing:
Members: $99
Non-Members: $135
Registration closes June 9.
Secure your spot now and commit to four weeks of transformation.
KICKBOXING CLASS
Join our high-energy Kickboxing class for a full-body workout that blends cardio, strength, and technique. Whether you're a beginner or an experienced athlete, our expert instructors will guide you through intense drills, striking combinations, and conditioning exercises to help you burn calories, build strength, and boost your confidence—all in a motivating and supportive environment.
📅 Dates: June 11, 18, 25 & July 2, 9 & 16
📆 Duration: 6 weeks
SPEED & AGILITY TRAINING CAMP
Give your young athlete the competitive edge this summer at the Elite Youth Performance Camp at Jeff Rouse Swim & Sport Center. Designed for kids ages 9–17, this 6-week summer camp (Session I: June 2 – July 10) is built for serious youth athletes looking to improve speed, strength, agility, and overall athletic performance. Whether your child plays football, soccer, basketball, or just loves to compete, this advanced training program—led by Certified Functional Strength Coach Mike—delivers elite-level coaching in a positive, structured environment. With limited spots available, parents won’t want to miss this opportunity to help their kids move better, train smarter, and play harder.
📆 Duration: Each session is 6 weeks
📅 SUMMER CAMP SESSION 1: June 2 - July 10
Monday & Thursdays
5:30 PM – 6:30 PM
📅 SUMMER CAMP SESSION 2: July 14 - August 21
Monday & Thursdays
5:30 PM – 6:30 PM
MARCH SHAMROCK CHALLENGE
🍀
March 3rd - 31st
Step up your fitness game this March and take on the Shamrock Challenge! Stay active, stay committed, and get rewarded!
How It Works:
Attend the following each week from March 3rd - 31st:
✅ 2 WEX Classes
✅ 2 Water or Land Yoga Classes
✅ 2 GEX Classes
Complete the challenge, and you’ll be entered to win:
🎉 A Private Aqua Board Party for you and five guests - OR -
🎉 A FREE month of membership!
How to Track Your Progress:
WEX instructors, the GEX studio, and the cycle studio will have a binder available for you to log your classes each week.
Are you ready to take on the challenge? Get started March 3!
Balance Awareness
While many balance disorders are incurable, faster and more accurate diagnosis, along with effective coping strategies, can greatly improve quality of life for those who suffer with these invisible chronic illnesses.
This 50-minute class is low-intensity designed to help improve stability and create a strong core. No registration is required.
HOLIDAY Line DancE
Join us on Friday, 12/13. The line dance will begin at 10:15AM.
Note: 11:15am Restorative Strength will be canceled on 12/13
Black Friday Deals
SAVINGS START FRIDAY!
Get ready for Black Friday Deals at Jeff Rouse Swim & Sport Center! 🏊♂️💪
From November 29 - December 2, grab exclusive offers on Personal Training and Private Swim Lessons to jumpstart your fitness journey or improve your swim skills.
Personal Training
Buy an Intro 4-pack, get 1 FREE session
Buy a 4-pack, get 1 FREE session
Buy an 8-pack, get 2 FREE sessions
Buy a 12-pack, get 3 FREE sessions
Private Swim Lessons
Buy a 5-pack, get 1 FREE lesson
Buy a 10-pack, get 2 FREE lessons
Don’t wait—purchase online or visit us in person at The Rouse Center on November 29 to secure these limited-time offers!
Worldwide Aquathon Day
We will be participating along with other locations across the globe! Join us on Friday, November 8th during the 9am and 10am classes!
9am: HIIT The Pool (Deep)
10am: S'WET Shallow (Shallow)
No registration required
2024 FALL FESTIVAL
Fall Fun Day at the Jeff Rouse Swim and Sport Center!
Join us for a festive afternoon of family fun at our Fall Fun Day! Whether you're a member or non-member, there's something for everyone to enjoy. Check out our exciting lineup of activities:
🏃 Pumpkin Relay Race – Gather your team and race to the finish with some fall-inspired fun!
💦 Pumpkin Splash Contest – Who can make the biggest splash? Compete to see!
🎃 Pumpkin Patch in the Pool – Dive in for some classic fall fun!
🎾 Free Kids Volleyball & Lil Kickers Classes – Perfect for young athletes to try out new sports and have a blast!
🚒 Meet Stafford County Fire & Rescue – Say hello to local heroes and explore their cool equipment.
🎟️ Raffle Prizes – Win exciting prizes throughout the day!
🥤 Café Open – Enjoy seasonal treats like popcorn, hot cider, hot cocoa, and more (available for purchase).
Bring your family and friends and celebrate the season with us! Don't miss out on a day of fall-themed activities, community fun, and sports!
We can’t wait to see you there!
WEX Spooktacular
join us on Saturday, 10/19 for our Halloween-themed WEX sampler starting at 8am!
Primary Yoga Teacher Training
Primary Yoga Teach Training is coming to Rouse in September. This 6-week yoga teacher training will be a hybrid training consisting of online learning and in-person classroom instruction:
WEEK 1: Yoga Anatomy, Alignment Principles and Mindset Modules
WEEK 2: The History of Yoga, Myofascial Lines & Class Composition
WEEK 3: Yoga Class Sequences
WEEK 4: Standing Poses, Bends and Inversions
WEEK 5: Core Strength, Spinal Twists/Rotations and Stretching/Relaxation Poses
WEEK 6: Practical & Final Exam Prep
Classes begin Sunday, Sept 8 from 3pm-4:45pm with Graduation on Sunday, October 13
Mats and blocks available. Space is limited. Registration required.
Members $197 // Non-members $297
fab fridays: Yogalates
Join Stephen for a fitness routine that combines Pilates exercises with the postures and breathing techniques of yoga.
Labor Day Class Schedule
WEX
8:00A | Splash Fit (S) Anne
9:00A | Splash Fit (D) Anne
GEX
9:15am: Cycle w/ Melissa
10:15am: Total Strength w/ Jesse
August Aqua Board Fitness
ABS Aqua Board is a balance and strength-based water-fitness class that uses inflatable, tethered Aqua Body Strong boards in a pool, lake, or marina for a total-body, core strengthening workout for all fitness levels. This training modality challenges the body to maintain proper postural control and alignment while moving through a series of transitional movements on the board increasing balance, strength, endurance, flexibility, and focus.
August 3
August 24
August 31
Balance Awareness
While many balance disorders are incurable, faster and more accurate diagnosis, along with effective coping strategies, can greatly improve quality of life for those who suffer with these invisible chronic illnesses.
This 50-minute class is low-intensity designed to help improve stability and create a strong core. No registration is required.
Back-to-School Sweat
This strength and cardio class will prepare you to take on the upcoming school year!
Summer Olympics Training Camp
Get Ready for a Spectacular Summer Olympics Kickoff! 🌟
Mark your calendars for Saturday, 7/27, at 9 AM because we’re hosting a one-of-a-kind Summer Olympics Training Camp! 🏅 But wait, there’s more! Our festivities start early with an invigorating Aqua Zumba session at 8 AM to get everyone pumped. 💦
Join us at 8:55 AM for a grand Opening Ceremony that will set the stage for an unforgettable day. Don't miss out on the fun and excitement – it’s going to be a blast! 🚀
Events will include:
Dive Contest: No splash, Biggest Splash
SHALLOW
Biathlon (noodle bicycle/run)
Javelin Throw
Relay (noodle hand off)
Shot Put
Canoe Races
Ring Toss
Beach Volleyball
Although registration is not required, it would be very helpful to have an idea of how many participants we have so we can plan accordingly! Please signup online by clicking on the link below, or at the front desk.
Gentle outdoor yoga
Gentle Outdoor Yoga at The Rouse Center offers a serene and refreshing yoga experience set against the backdrop of nature.
CIRCL Mobility
Based on the science of functional movement, CIRCL Mobility focuses on flexibility, breathwork, and mobility exercises.
Summer Solstice & International Day of Yoga
Join Michelle at 11:15am for a "Welcome to Summer: Yoga Style" in the GEX Studio. (11:15am Restorative Strength will be canceled that day)
Summer Water Challenge
Beginning in May, we will be having a Summer Water Challenge for WEX Participants. The goal is to take 30 WEX classes between May 1-July 26.
How it works? There will be a poster on the pool deck where you will initially write your name, and then place a sticker next to your name (given to you by the instructor) after each class. This summer challenge will end as the Summer Olympic Games begin, and we will have a Summer Olympic Event on Saturday, July 27 (More details to come).
Let the games begin!
Yoga Stretch + Strong30
We’ll start off slow with intentional yoga poses and synchronized breathing before diving into a strength-based workout with upbeat music. Yoga stretch @ 4:30P followed by Strong30 @ 5:30P
Spring Splash Sampler
Mark your calendar for some WEX events in April: The first Friday of each month will be Aqua Pilates at 9am in Wellness Spring Splash WEX Sampler on Saturday 4/13 beginning at 8am:
SPRING SPLASH SAMPLER
8:00A | AQUA ZUMBA EXPRESS (S) Sam
8:30A | SPLASH FIT (D) Lisa
9:00A | BARRE SPLASH (S) Gail
9:30A | SPLASH FIT (S) Carrie
fab friday: AMPD KICKBOXING
This class combines various kickboxing, boxing, and mixed martial arts movements with great music!
LUCK O’ THE IRISH CHALLENGE
Are you up for the challenge? From March 11 through March 16, join us for a week of St. Patrick's themed workouts that will leave you feeling lucky and strong! Members will have four class options (WEX or GEX) to choose from, each tailored to keep you in the spirit & crush your fitness goals! Grab your favorite green workout gear and get ready to add a fun twist to your routine! Get ready to sham-rock your workout!